3290 Calorie
Mediterranean diet and meal plan
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Example 3290 calorie
mediterranean diet plan
Sunday's Diet Plan
3225.2 Calories
313.3g Carbs
180.1g Fat
112.8g Protein
Breakfast
879.2 Calories |
103.7g Carbs |
39.6g Fat |
37.4g Protein
2
serving
Simple Spinach Scramble
503.9 Calories |
13.6g Carbs |
37.5g Fat |
28.2g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Simple Spinach Scramble
scaled to 2 serving
Melons
2
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
1106.8 Calories |
93.0g Carbs |
70.0g Fat |
34.2g Protein
1
cup
Seaweed Salad
76.3 Calories |
8.4g Carbs |
4.7g Fat |
1.0g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Seaweed Salad
scaled to 1 cup
Granola
122
g
Granola
Almond Butter & Celery
scaled to 2 serving
|
Seaweed Salad
Soak seaweed in 3 cups of water for 5 minutes
Thinly slice carrots, cucumber, and cabbage
Strain water from seaweed
Mix and serve
Almond Butter & Celery
Spread almond butter on celery and enjoy!
|
Dinner
1239.2 Calories |
116.6g Carbs |
70.5g Fat |
41.1g Protein
1
serving
Summer Pasta
631.1 Calories |
62.4g Carbs |
31.2g Fat |
30.2g Protein
2
serving
Creamy Ramen Noodles
608.1 Calories |
54.2g Carbs |
39.3g Fat |
10.9g Protein
|
Summer Pasta
scaled to 1 serving
Creamy Ramen Noodles
scaled to 2 serving
|
Summer Pasta
Chop tomatoes & basil. Mince garlic. Shred mozzarella.
Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in medium bowl. Set aside.
Meanwhile, cook pasta according to package directions.
Drain pasta, and transfer to a serving bowl. Toss with tomato mixture. Serve.
Creamy Ramen Noodles
Bring water to boil in a small sauce pan.
Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally.
Drain away water. Return noodles to sauce pan.
Add butter, milk and contents of seasoning packet.
If your tastes desire, you may not use all of the seasoning packet.
Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce.
Serve.
|